Comparing Nutrients in 100 grams Cooked Chopped Frozen Collards VS Coriander Leaves

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Collards	27%	8%	65%
Coriander Leaves	31%	17%	52%

Macro Nutrients

	Cooked Chopped Frozen Collards	Coriander Leaves	Recommended Dietary Allowance
Energy	1.24% 36kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.24% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.46% 7.1g	2.82% 3.67g	130g per day for Men 19-50 years
Sugars	0.79% 0.57g	1.2% 0.87g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.37% 2.8g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	5.3% 2.97g	3.8% 2.13g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Collards	Coriander Leaves	Recommended Dietary Allowance
Vitamin A	64% 575μg	37.4% 337μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.9% 0.047mg	5.6% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.64mg	6.96% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.12mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.77% 0.11mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 76μg	15.5% 62μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	29.3% 26.4mg	30% 27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.33% 1.25mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	519% 623μg	258% 310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Collards	Coriander Leaves	Recommended Dietary Allowance
Calcium	21% 210mg	6.7% 67mg	1000mg per day for Men 19-50 years
Copper	6.1% 0.055mg	25% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	14% 1.12mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	18.5% 0.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.86% 27mg	6.86% 48mg	700mg per day for Men 19-50 years
Potassium	7.4% 251mg	15.3% 521mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.07% 46mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	2.4% 88.5g	2.5% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Chopped Frozen Collards vs Coriander Leaves:

• Boiled Chopped Frozen Collards have 1.7 times more Vitamin A, 1.2 times more Vitamin B9 and 2 times more Vitamin K than Raw Coriander Leaves.
• While Raw Coriander Leaves contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B3, 5 times more Vitamin B5, 1.3 times more Vitamin B6 and 2 times more Vitamin E than Boiled Chopped Frozen Collards.
• Both Boiled Chopped Frozen Collards and Raw Coriander Leaves have similar amounts of Vitamin C per 100 g.
• Both Boiled Chopped Frozen Collards as well as Raw Coriander Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Chopped Frozen Collards vs Coriander Leaves:

• Boiled Chopped Frozen Collards have 3.1 times more Calcium, 1.6 times more Manganese and 1.7 times more Selenium than Raw Coriander Leaves.
• While Raw Coriander Leaves contain 4.1 times more Copper, 1.6 times more Iron, 1.8 times more Phosphorus, 2.1 times more Potassium and 1.9 times more Zinc than Boiled Chopped Frozen Collards.
• Both Boiled Chopped Frozen Collards and Raw Coriander Leaves have similar amounts of Magnesium, Sodium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled Chopped Frozen Collards have 1.6 times more Energy, more Omega 3, 1.9 times more Carbohydrate and 1.4 times more Protein than Raw Coriander Leaves.
• While Raw Coriander Leaves contain 1.5 times more Sugars than Boiled Chopped Frozen Collards.
• Both Boiled Chopped Frozen Collards and Raw Coriander Leaves have similar amounts of Fiber per 100 g.
• Both Boiled Chopped Frozen Collards as well as Raw Coriander Leaves have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.